Hey guys, today I’m talking about simple but super effective ways to lose weight. I know losing weight can be hard at any stage of life, and a lot of people just feel stuck because their diets or workout programs aren’t doing the trick. Here are some simple things you can start doing now and stick to that work better than any fad or temporary fix!
First things first, you have to get your workout routine down to a schedule. If you’re just working out sporadically, you’re never going to have enough of a regimen to make an actual difference in your body composition. You have to make sure you’re moving several times a week, at the same day and time, so your body starts building in some muscle memory. Trust me, it makes a big difference, just in keeping you on track and also in making each workout feel a little less like climbing a mountain. If it’s just what you normally do on a Friday morning, each week will get a little easier. Start with three workouts a week, and stick to them. You can build on after that.
When you’re starting out your fitness routine, I always tell my clients to just focus on cardio at first. It makes the biggest difference in getting rid of fat, and you’re going to want to warm up with some cardio before you start any big weight lifting exercises anyway, so start with 20-30 minute workouts and then slowly work your way up to an hour of cardio every workout. I guarantee you that if you can stick to 1 hour 3 times a week, you’re going to start seeing results fast. It doesn’t have to be anything fancy, there’s no need to learn rowing or running when you’re starting fresh. Just hop on something like an elliptical machine and start at your own pace. Like I tell any of my clients who are new to fitness, it’s more about being there consistently at first than what you do while you’re at the gym. It doesn’t matter how good your workouts are if you can’t keep yourself on track.
Ok, after you get your workouts scheduled and start making them happen, don’t forget about your diet! Aside from having a consistent workout routine, there’s nothing more important to losing weight than fixing your diet. It’s actually probably the most important thing you can do, but it takes a lot of the same discipline and routine-building as showing up at the gym on schedule.
I’m a big fan of a macrobiotic diet, which means I focus on building up the good bacteria in my stomach at the same time I’m trying to be nutritious in all the traditional ways, like eating fresh produce and cutting out processed junk. A lot of heavier folks who are trying to lose weight get frustrated because their metabolisms don’t work as well as other people’s. A lot of that has to do with the little critters living in your gut. If you don’t have the right bacteria and enzymes in your gut, you can’t process things right. And if you’ve been eating a bad diet with lots of processed foods and not many fresh fruits and vegetables, you’re definitely gonna be lacking in gut wildlife. You can start fixing it by eating a lot more raw fruits and vegetables, which will help clear out your tract with fiber, and fill it up with beneficial enzymes.
To restore the right balance of probiotic life in your stomach, you should start getting into some fermented foods, like sauerkraut or kimchi, or drink something like kombucha or apple cider vinegar. The point is to get as many good bacteria as possible. Yogurt is also a really good source, as long as it’s not super processed. I also use a really great protein powder called “Raw”, which is ground up sprouts and things, and is full of probiotics. It’s definitely the healthiest post-workout powder I’ve found.
Once you start incorporating all the probiotics and live foods, your metabolism should start working a lot better for you. Now it’s time to focus on feeding it with really beneficial things. You want to get more lean proteins in the meat department, so chicken and turkey instead of beef and pork, and only lean beef when you eat it (like a good steak). Cut out ground up meat and processed things like sausage as much as you can. It’s not doing you any favors and it’s now considered really unhealthy for you. You should also do the same things with carbs like bread, cut out all the processed forms and go for whole grains.
Most important of all, you want to get as much fresh produce in your diet as you can. The goal is 7-9 servings these days. Start with a serving at each meal, then add snacks between meals. Then get to two each meal, and you’ll be good to go. Remember you want the produce to be cooked as little as possible to get the best nutrition.
Do all these things, and get consistent with each one, and you’re going to be well on your way to losing weight and achieving your dream body.